The Anti-Inflammatory Diet: What It Is and Why You Should Try It

Amy Corcoran, MS, RDN

Did you know chronic inflammation could quietly impact your health, even if you don’t feel it? Inflammation is at the root of so many chronic diseases, and with over half of the population dealing with at least one chronic disease, addressing it through diet could be a game changer. 

I’ve seen more and more patients asking how to reduce inflammation. The anti-inflammatory diet is gaining traction as one of the top health trends in 2025. 

Backed by solid research, this diet focuses on nourishing your body with colorful, antioxidant-rich foods. Ready to feel better, boost your energy, and lower your risk for disease? Let’s dive in.

What is Inflammation?

You’ve probably heard the word “inflammation” tossed around, but what exactly does it mean?

There are two types of inflammation:

• Acute Inflammation: Your body’s short-lived defense mechanism in response to injury or infection. Think of a swollen ankle after a sprain. It usually resolves within a few days to a few weeks.
• Chronic Inflammation: When your immune system stays activated long after the immediate threat is gone. Rather than protecting you, persistent inflammation can damage healthy cells, tissues, and organs. This can last from several months to years.

Chronic inflammation is linked to serious health conditions, including heart disease, diabetes, arthritis, and even cancer. This is the one we want to target with lifestyle changes.

Why Does Chronic Inflammation Happen?

Several factors can trigger chronic inflammation:

• Chronic infections
• Physical inactivity
• Visceral obesity (fat around the organs)
• Intestinal dysbiosis (imbalance of gut bacteria)
• Poor diet
• Social isolation
• Psychological stress
• Disturbed sleep and disrupted circadian rhythms
• Exposure to environmental toxins (air pollutants, hazardous waste, industrial chemicals, tobacco smoke)

What Does Chronic Inflammation Lead To?

If left unchecked, chronic inflammation can lead to:

• Metabolic syndrome
• Type 2 diabetes
• Non-alcoholic fatty liver disease (NAFLD)
• Cardiovascular disease
• Cancer
• Depression
• Autoimmune diseases
• Neurodegenerative diseases (e.g., Alzheimer’s)
• Sarcopenia (muscle loss)
• Osteoporosis
• Immunosenescence (deterioration of the immune system)

But there is good news: lifestyle changes can address chronic inflammation, and that’s what we’re diving into next.

How to Follow the Anti-Inflammatory Diet

The anti-inflammatory diet helps reduce inflammation by focusing on key nutrients, including omega-3 fatty acids, fiber, antioxidants, and healthy fats. Here’s how to get started:

1. Eat More Omega-3s

Fatty fish are rich in omega-3 fatty acids, which are linked to reduced inflammation. Aim for at least two servings per week.

• Found in: Salmon, sardines, and mackerel, as well as walnuts, chia seeds, flaxseeds, and eggs (look for “Omega-3” on the packaging).
• How it helps: Omega-3s block inflammatory molecules, support heart health, and regulate the immune system.

2. Fill Up on Fruits and Vegetables

Colorful fruits and vegetables are packed with antioxidants and fiber, which help reduce inflammation and support overall health. Aim for at least five servings per day.

• Found in: Spinach, kale, broccoli, berries, citrus fruits, bell peppers, and tomatoes.
• How it helps: The fiber supports gut health and lowers C-reactive protein (CRP), a key marker of inflammation. Antioxidants like vitamin C, vitamin E, and polyphenols help neutralize free radicals that can contribute to inflammation.

3. Choose Whole Grains Over Refined Grains

Whole grains are high in fiber and support digestive health, reducing inflammation.

• Found in: Oats, quinoa, brown rice.
• How it helps: Whole grains improve gut health, lower CRP levels, and regulate inflammation, making them an optimal choice over refined grains like white rice and white bread.

4. Include Legumes

Legumes are rich in fiber and plant-based protein (and they’re so underrated!). They also pack in antioxidants (who knew?).

• Found in: Beans (e.g., black beans, kidney beans, chickpeas), lentils, peas, and soybeans.
• How they help: The fiber in legumes supports gut health, lowers CRP levels, and helps regulate blood sugar, all of which reduce inflammation.

5. Use Anti-Inflammatory Herbs and Spices

Certain herbs and spices are natural inflammation fighters. Add these to your meals for both flavor and health benefits:

• Turmeric (Curcumin): Found in turmeric root (fresh or powdered), curcumin blocks inflammatory molecules and offers antioxidant properties.
• Ginger: Found in fresh ginger root and ginger powder, ginger helps reduce inflammation by blocking pro-inflammatory molecules.
• Garlic: Found in fresh garlic bulbs and garlic powder, garlic contains sulfur compounds (like allicin) that reduce inflammation.

6. Drink Tea for Extra Antioxidants

Looking for a simple way to fight inflammation? Pour yourself a cup of tea! Loaded with polyphenols, tea is a delicious and soothing way to pack your body with antioxidants. 

• Found in: Green tea, black tea, and herbal teas.
• How it helps: Tea offers a steady supply of antioxidants that help neutralize free radicals, contributing to reduced inflammation.

TL;DR: Dos and Don’ts

Disclaimer: As an “all foods fit” dietitian, I want to emphasize that this list serves as general guidelines, not as a way to shame or blame. Nutrition is about self-care–find what works for you!

Do Eat in Regular Rotation:

• Fatty fish (salmon, sardines, mackerel)
• Leafy greens & veggies (spinach, kale, broccoli)
• Whole grains (oats, quinoa, brown rice)
• Legumes (beans, lentils, peas, soybeans)
• Healthy fats (olive oil, avocados, nuts)

Don’t Eat in Regular Rotation:

• Processed foods (chips, cookies, sugary snacks)
• Refined grains (white bread, pasta, rice)
• Excessive red meat
• Saturated & trans fats (found in fried foods and packaged snacks)

Pro Tip: Diet isn’t the only way to fight inflammation. Stress management, no smoking, limited alcohol intake, and regular exercise all play a role.

Bottom Line

Chronic inflammation is often the silent driver behind many health problems, from heart disease to arthritis. By embracing an anti-inflammatory diet, you can significantly reduce your risk of chronic disease.

The best part? The anti-inflammatory diet is both simple and sustainable. No need to count calories or follow complicated meal plans—just focus on incorporating vibrant, plant-forward foods into your routine.

Start with small, manageable changes. This week, why not try a new whole grain (I’ve been loving farro lately!), experiment with colorful produce (purple sweet potatoes, anyone?), or enjoy seasonal citrus fruits?

And for personalized guidance, book a consultation with our team of Philadelphia dietitians.